Obviously, potatoes are more calorie dense than broccoli, so if you want to lose fat, it is better to fill up on the leafy greens than the mashed potatoes.

I’ve found that with myself and with clients, that when we eliminate bread, pasta, and rice, and limit carbohydrate intake to vegetables, fruits, and nuts, that we lose belly fat faster.

Combined with interval training, getting rid of bread, pasta, rice, and potatoes just helps us lose fat faster. Instead of eating those types of carbohydrates, we focus on fruits and vegetables, and nuts such as almonds and pecans.

It’s that simple.

In fact, science even backs me up.

In a study published in 2003, researchers found that subjects lost more weight when consuming almonds compared to complex carbohydrates.

a) Snack on dry roasted, unsalted almonds. Roasted are always tastier, but be careful and only use the dry-roasted variety, not almonds roasted in oil. You can even roast your own at home, by simply putting almonds on a baking sheet in your oven at 350 for about 10 minutes.

(By the way, there are 22 almonds in a one ounce serving.)

b) Add raw cocoa nibs. There’s nothing like the combination of chocolate and nuts. Now, I’ll admit, this combo doesn’t beat a peanut butter cup, but it’s still a great way to get more antioxidants (from the cocoa) and adds an interesting taste to your almonds.

c) Add Goji berries. This is an acquired taste, but these dried berries from Asia are full of amino acids, vitamins, and minerals. A tasty zing to add to your almonds.

d) Mix blueberries with your almonds. Perfect for this time of year. (And if you’ve got a few calories to spare, pour a little organic whipping cream over top of the mixture. Now that’s a great post-workout snack!)

Personally, I’ll be packing a bag of dry roasted almonds on Thursday as I take off for a couple of days to Bethesda, Maryland for a meeting. Perfect for the airport, the airplane, and even at breakfast in the hotel. Almonds beat carbohydrates for fat burning, and make for good snacking!

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health and Oxygen magazines. His trademarked Turbulence Training for Fat Loss have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. Turbulence Training for Fat Loss workouts help you burn fat without long, slow cardio sessions or fancy equipment. Craig’s bodyweight workouts for fat loss help you lose fat without any equipment at all.

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If you’re bored of doing traditional dumbbell or barbell exercises, then switch things up a bit with this fat-burning medicine ball workout. Below, you’ll find a combination of circuits, ab training, and power exercises that will give you an all-day metabolism-boost with just one piece of equipment, the medicine ball.

Now, if you’re trying to decide what size of ball to get, I recommend an 8lb ball for men and maybe a 4-6lb ball for women.

In this circuit you will complete all exercises with no rest between. If this is your first time through the workout, then just go through it once. However, if you are advanced, then you can repeat the circuit two to three times in total.

Starting out, you will do the Squat Press. In this exercise, squat down and then press up, by pushing your hips back, squatting down, and then driving up, while lifting the ball overhead.

Next is the Big Circles exercise. Start with the ball overhead, and rotate the ball down and around. Be sure to keep your abs braced throughout.

After the Big Circles, you will perform the Power Golf Squat Chop. To get into proper position, get in a nice wide stance, bring the ball up and over and then drive down to the opposite foot. Do all repetitions for one side and then switch over.

Next, you will do Decline Push ups. So, place your feet on the ball and then perform a regular push up.

Once you’ve done all the repetitions for the push ups, follow that with Diagonal Lunge Chops. For this exercise, you want to start with the ball overhead, and then lunge forward while chopping the ball across your body. Alternate sides.

Medicine Ball Leg Curls is the next exercise and it’s a difficult one. Put your feet on the ball, bridge your hips up, and then roll the ball out and back in. If you’re not able to do that one, then alternatively, you can do hip bridges.

These next two exercises in the circuit are optional, but do them if you can. The first is Pull ups with the medicine ball between your feet. So, stand in front of a pull up bar, grab an overhand grip, squeeze the ball with your feet, and then pull your chest up to the bar.

Once you come down from the Pull ups, move right into Medicine Ball Slams. In this exercise, you will step forward and drive the ball down into the ground. Grab the ball, and then alternate feet positions and slam the ball into the ground.

It’s okay to skip both of those exercises if you’re unable to do them.

To finish off the circuit, you’ll do Power Swings. This will be like a Woodchopping movement, but with more power. Start with the ball up overhead and then swing it down and up. For this exercise, there will be more extension at the top and you’ll be getting up on the balls of your feet during the exercise. Repeat this movement.

Once you’ve made your way through the circuit, take a minute rest and then go through the circuit one to two more times.

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As I revealed in a previous article, you CANNOT try to lose fat in a certain area of your body by focussing on training that part of your body. It simply WON’T work!

If you keep doing the same things over and over again, you will only succeed in getting the same results…

Let’s face it. We are all too often boxed in by the limitations of daily pressures of work and home commitments, which allow little time to fit in exercise. What if I told you that you only need to exercise for 45 minutes 3 times a week.

You see, there are 224, 45 minutes in each week, giving you 224 opportunities to workout, you just have to choose 3 of these opportunities a week and the rest of the time you can spend doing whatever you like.

Are you ready to take the fast track…?

Today, I am going to share with you some more super fat burning exercises. You will learn 13 exercises that will help you lose unwanted fat, on your feet with bodyweight exercises.

Prisoner Squat

To perform the prisoner squat stand upright with your hands clasped behind your head and your elbows back. Push your buttocks back and bend your knees as if you are going to sit down until your thighs are parallel to the floor. Don’t lean forward and keep your spine straight. Contract your muscles and return to the start. Breathe out as you push up and breathe in as you lower down into a squat.

Forward Lunge

To perform the lunge, stand up straight with your feet shoulder width apart and your hands on your hips. Take a big step straight forward in front of you. Bend both knees and lower your body down towards the floor. Don’t let the back knee touch the floor. Contract your muscles and push back with your front leg to the starting position. Make sure that when you take the stride forward your front knee does not move past your toes. Once you move back to the starting position, switch legs.

Reverse Lunge

To perform the reverse lunge stand upright with your feet hip width apart and your hands on your hips. Take a large step backwards and bend both knees until both legs form a 90 degree angle. Your back knee must not touch the floor. Pause and return to the start position, switch legs.

Jump Squats

To perform the exercise stand in the start position for the Squat. Squat down and jump up as high as possible, swinging your arms forward. Bend your knees when you land to absorb the force with your muscles, swinging your arms backwards for balance. As soon as you land, jump up again.

Alternate Lunge Jumps

To perform the alternate lunge jumps, stand up straight with your feet shoulder width apart and your hands on your hips. Take a big step straight forward in front of you. Bend both knees and lower your body down towards the floor into the lunge position. Don’t let the back knee touch the floor. Jumps as high as possible, swinging your arms forward in front of you. At the top of your jump switch legs so you are landing on the alternate side. Bend your knees when you land to absorb the force with your muscles, swinging your arms backwards for balance. As soon as you land, jump up again, alternating legs each time.

Jumping Jacks

To perform the exercise stand on the balls of your feet with your feet shoulder width-apart and arms by side. Jump your feet out to your sides and raise your hands overhead at the same time, then reverse the movement back to the starting position. Do this as quickly as possible.

Quick Feet

To perform the exercise stand with both feet close together and raise your heels off the floor so you are on the balls of your feet. Lift each foot and tap them alternately on the floor as quickly as possible.

Side-to-Side Jumps

To perform the exercise imagine you have a line drawn on the floor. Stand one side of the line with your feet close together. Then Jump sideways to the other side of the line, as soon as you land jump back across the other side as quickly as possible.

High Knees

To perform the exercise stand with your feet shoulder-width apart. Run in place driving your knees up as high as possible. Your arms will naturally swing forward. Keep a bend in the elbow. Run in place at a warm up pace.

Speed Twists

To perform the exercise stand with you feet close together then quickly jump and twist your feet to the left, as you land twist to the right and alternate as quickly as possible.

Bulgarian Squats

To perform a Bulgarian squat step far forward with one leg and place the back leg on a bench so that you are in a split leg position. Bend both knees and lower your body down until the thigh of your front leg is parallel to the floor. Keep your body upright. Contract your thigh muscles and straighten up to the start position.

Dumbbell Swings

To perform the exercise stand with your feet wider than shoulder-width apart. Hold a dumbbell in both hands in front of your body at arm’s length. Push your hips back and swing the dumbbell between your legs. Drive back up to the start position and swing the dumbbell up to chest height. Move at a quick pace

Dumbbell Squat Curl Press

To perform the exercise stand with your feet shoulder width apart and a dumbbell (facing forwards) on the outside of both feet. Squat down keeping your back straight and grab each dumbbell, stand up and curl both dumbbells to just above each shoulder and then press both dumbbells up above your head. Lower the dumbbells back down to your shoulders and curl back to your sides. Squat down and lower the dumbbells back the floor on the outsides of each feet. Do this a quickly as possible.

Make sure you are fully balanced and not staggering around during these exercises. Concentrate on getting your form correct and ensure that you train the front and back of your legs equally to avoid strains and injuries.

These exercises beat the pants off traditional, slow cardio and are so powerful your body will be burning calories like afterburners on a jet engine. You will quickly be in great shape and looking fantastic in double-quick time. And that’s the plain and simple truth.

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Trying to lose weight all on your own will never work.

It’s that simple.

So here’s what “social support” means, and how to get it.

Social support is probably one of the missing ingredients that people don’t realize how important that is to achieve. Not only fitness goals, but really any goals in life. For example, to achieve your business goals you have to have support of other business minded people to help you.

If you want to stop drinking you’ve got to hang around people that don’t drink. In this day and age, our social groups are a lot different now. There’s a lot more internet based, for better or for worse, but the positive power of these internet based groups can be huge, especially now as they get more specific.

Going on the internet can help. If you use the Turbulence Training member forums, you’ll get the best help. There are forums specific for moms that are trying to lose body fat.

So, we’re able to get more specific now and that way you don’t have to go through a lot of various stuff to get to the specific stuff. You just go right to the specific stuff that’s helping you with your specific problem. So there’s all sorts of good stuff out there on the internet so hopefully people will be able to find it. But these networking sites and forums and that type of stuff are very, very helpful.

Social support means getting at least one person, and preferably a lot more people, to encourage you, check up on you, motivate you, keep you in line, and keep you on track. You need to be accountable to these people. You need to state your goals to these people.

By doing this, you will have a greater chance of success. You can also workout with someone to get the maximum benefits of social support.

Scientists know that partnering up with a friend will help you lose fat.

So stick with winners. Partner up with someone to get help and get their success to rub off on you.

You sometimes need to pay someone for the right social support. Research shows that being accountable to an authoritative figure also increases your chance for success.

And finally, although there isn’t a research study to support me, I know that hanging around the right people will help you lose fat, while spending time with the wrong people will stop you from reaching your goals.

For example, if you continue to hang around beer-drinking, wing-eating friends 4 days of the week, expect to have a beer drinker’s body.

Now, I’m not saying you can’t have one special night out per week, but I am saying keep it to one night out, and limit the beer and wing intake.

Sacrifices have to be made, but it is a lot easier to make them when you have a social support team that is there helping you choose the right foods and do the right workouts.

Turbulence Training gives you the best fat burning workouts Get your free report on cardio from TurbulenceTraining.com

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Following the cardio mentality and depending on the cardio confessional is the biggest mistake that all women make when it comes to fat loss. Let me explain…

On Saturday morning I was walking home from the gym when I passed by a young women – about 28 years old – who was talking on her iPhone.

And I heard her say, “I’m going for a walk now to get some exercise because I’m going out for a bad dinner tonight.”

And I just wanted to yell, “No – no – no – no – no! That doesn’t work. It never has, it never will.”

You can’t out-cardio a bad diet.

Every woman I’ve ever met has made this mistake and had that “cardio confessional mindset” at one time or another – and it goes for most of the guys I know, too.

Unfortunately, at best, this poor girl will probably burn an extra 300-500 calories during her walk – if it’s a really, really long walk. But at dinner, she’s likely to eat 400-700 calories during the appetizer or consume
that in liquid calories alone!

(NOTE: By “bad dinner”, I’m guessing she meant a high-calorie meal, and not a pity date with a deadbeat ex-boyfriend.)

The bottom line is that a single cardio session will not beat a bad diet.

Now you might be thinking, “At least it’s better than nothing.”

But is it?

Remember, as I’ve mentioned in the past, one British study found that some people OVEREAT in response to cardio exercise.

So when dinner comes around, this poor girl might think, “Oh, I did that long walk today, so I can treat myself to a bigger dinner or dessert.”

The only thing that comes close to beating a bad diet is interval training and resistance training.

Back in 2007, an Australian research study on interval training was getting a LOT of press for the surprising results. In the study, women who did interval training were able to lose belly fat without changing their diet.

In fact, one subject, named Louise, said this:

“My diet was pretty bad back then, with lots of sweets, lots of junk food…doughnuts and sugar — it was awful.”

And yet by the end of this study, interval training helped Louise burn 8kg of fat in just 15 weeks – WITHOUT changing her diet.

Perhaps it IS POSSIBLE for you to out-train a bad diet – but only if you use interval training.

And that’s just another reason the best short, burst fat burning workouts are based on this specific type of fat burning exercise.

So here’s what you need to do:

1) Give up the “Cardio Confessional Mentality” and understand that you can’t “out-cardio a bad diet”.

2) Stick to your simple lifestyle nutrition plan 90% of the time and then enjoy your 10% reward meals GUILT-FREE.

3) Use interval training to burn the fat and resistance training to sculpt your body.

It’s that simple – a 3-step system for fat loss success that is guaranteed to work every time.

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Ready to crush some nutrition myths?

I get extreme nutrition questions all the time. In fact, just yesterday I was asked about whether it was bad to eat carbohydrates and protein at the same time. I can’t stand that type of obsessive-compulsive thinking. There’s no reason to be worried about that kind of tiny detail.

So here are two of the five nutrition myths I crushed while down in California hanging out with friends and celebrating my buddy Bedros Keuilian’s birthday down over the weekend.

(By the way, by ignoring these myths, I ate amazing meals and still didn’t gain any fat!)

Myth #1) You can’t eat late at night

I blew that one out of the water on the first night I arrived. My flight from Toronto to Orange County was at 6pm Thursday. I ate before I went to the airport, and then aside from a few almonds on the plane, I didn’t eat until I arrived at 8pm California time.

They are going to send me to bed without any supper? Who do they think they are, some kind of evil villain from a Mother Goose nursery rhyme?

Some type of wicked step-mother nutrition witch, or something?

Well, I’ll have my dinner whenever I want, thank you very much. And if that means eating at 9pm, then that’s when I’ll eat. The bottom line: It’s not WHEN you eat, it’s HOW MUCH you eat.

By the way, just to horrify these so-called nutrition experts even more, I even ordered a pizza when I ate at 9pm last Thursday. Then again, I ate dinner with Mr. Cheat Diet, Joel Marion…

Myth #2) You must use protein shakes if you want to lose fat/gain muscle

Survey says, “Wrong!”

There has never been a scientific study showing that you’ll build muscle or burn fat better if you eat more than 1.8 grams of protein per kilogram of body weight. That translates to LESS than one gram of protein per pound of body weight. So yes, it’s fine to round up to one gram per pound, BUT that ONLY works if you are relatively lean.

If you are more than 20% fat, you do NOT need anywhere near one gram of protein per pound of body weight. Let’s say you’re a 175 pound guy or a 145 pound woman with 20% fat. At most, you’ll need one gram per pound of LEAN body mass (that’s your total weight minus your fat weight).

So our man would need 140 grams of protein and our female would need 115 grams of protein per day.

That is SO EASY to get through REAL FOOD that you don’t need to suck down the “swill” that nutrition stores sell you (aka – protein powder).

Just check out how much protein you get from REAL food:

* One cup of any dairy product = 8-10 grams of protein

* One ounce of meat = 7-10 grams of protein

* One ounce of fish = 6 grams of protein

* One egg = 7 grams of protein

* One cup of kidney beans or black beans = 15 grams of protein

* One tbspn peanut butter = 4 grams of protein

* One slice of bread = 5 grams of protein (!)

So you see, you don’t need bad-tasting powders when you can eat real, delicious foods for all your protein needs.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health and Oxygen magazines and will help you burn fat without long, slow cardio sessions or fancy equipment. Discover the simplest fat loss nutrition program to help you burn fat, sculpt lean sexy arms, and build ripped six pack abs in less time than ever before.

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Hope you’ve been progressing well with the bodyweight challenge workouts?

Next up for you is another great video workout to challenge you even more…

In this video Fitness Expert Craig Ballantyne shows you how to lose fat and gain muscle in the bodyweight 500 challenge.

You’ll do 500 bodyweight repetition exercises back-to-back with as little rest as possible until you have finished the workout.

Here’s the video you need to watch…

Enjoy :)
Nigel

This is the ultimate challenge where you will perform 500 bodyweight repetitions in the BW 500 workout challenge.

Starting out with 50 prisoner squats, you want to get in a squat position and place your hands behind your head. Be sure to keep your elbows back as this will force your upper back to work a little more in this exercise.

Immediately following the prisoner squats, you are going to go into 50 push-ups. The good thing about this particular exercise is that you can split these up however you like. For example, you can do 10 repetitions five times or 25 repetitions two times.

Jumps is the next exercise from the Bodyweight 500 challenge you’ll do. This time you are going to do 25 repetitions. Be sure in this exercise that you brace your body for the landing so as to reduce the impact on your body. So, once you come down into the regular squat position, you’ll jump right back up in the air, arms extended.

After the jumps, you are going to move into 25 leg curl repetitions. This is a surprisingly tough exercise, especially after the jumps and squats. To begin, lie on the floor, with your feet up on the stability ball, bridge your hips up in the air, and contract your hamstrings to bring the ball into your body and then back out.

In to the next exercise, you’ll perform 50 stability ball jackknives. So place your elbows on a bench, feet on the stability ball, keeping your body in a straight line, bring your knees to your chest and then back out.

Once you’ve completed the jackknives, you’ll do 50 step-ups. Do 25 for one leg, making sure to keep your foot up on the bench at all times, and then switch over to the other leg. Also, be sure to not stand too close to the bench as this focuses more attention on the quadriceps, rather than the glutes.

So now that you’ve finished the step-ups, you’re half way to completing the Bodyweight 500 Challenge in terms of repetitions. Now, you are going to do 25 pull-ups. This is where things are going to slow down for a lot of people. If you cannot do pull-ups, then you can do the bodyweight inverted rows instead.

Next, you’ll move on to 50 lunges, alternating sides with each lunge counting as a repetition. Be sure in this exercise to keep your back straight. After the lunges, you will perform 50 close-grip push-ups where your triceps will definitely be feeling the burn after you’ve finished all of the repetitions.

To finish off the Bodyweight 500 you have a very difficult 3 exercise combination. To start out, you will do 50 bodyweight inverted rows. More than likely, you will need to break up the 50 repetitions. For this exercise, use an overhand grip and bring your chest up to the bar and keep your shoulder blades back.

Next you’re going to move into 50 bodyweight squats, keeping your hands out in front of you for balance.

At this point, your arms are going to be tired and your body fatigued, but the ultimate Bodyweight 500 Challenge ends with 25 underhand grip chin-ups. Again you can break these 25 up into however many chunks of repetitions that you need to.

So that’s it for the Bodyweight 500. When I first did this Challenge I managed it in 27 minutes. Be sure to make the time limits of the previous workout before moving on to the next challenge. Good luck and have fun!

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Okay, before you start asking if I’m crazy or on drugs or something, I’m not. I’m not crazy, not high.

Let me explain…

In this article you will learn ONE simple thing, you can NOT lose unwanted fat by trying to spot reduce fat on your arms, legs, belly or anywhere else. Instead, fat is lost from the entire body as a result of a healthy diet and doing exercises that torch body fat. This is the ONLY way it works!

I’m NOT talking about traditional long, slow cardio exercises, they are a complete waste of time and will only end in making you GIVE UP! The amount of BS that is going around brainwashing your mind lately is really starting to make me MAD. You see, you need to do exercises that get more results in less time, so let’s get straight into the meat and bones of things.

Today, you’re going to discover 14 amazing ways how you can lose unwanted fat, on your hands with bodyweight exercises.

Kneeling Push Ups

Get on your knees, lean forward and put your hands on the floor in front of you shoulder width apart. Keep your vision down and back straight at all times and lower your body until you are a couple of inches from the floor, hold for a few seconds and push yourself back up to the starting position.

Wide Grip Push Ups

Put your hands on the floor in front of you shoulder width apart and your toes on the floor, keep your vision down and make sure that your body is straight at all times. Lower your body until you are a couple of inches from the floor, hold for a few seconds and push yourself back up to the starting position.

Narrow Grip Push Ups

Put your hands on the floor in front of you close together and your toes on the floor, keep your vision down and make sure that your body is straight at all times. Lower your body until you are a couple of inches from the floor, hold for a few seconds and push yourself back up to the starting position.

Dumbbell Push Ups

Put your hands on the floor in front of you shoulder width apart either side of the dumbbell’s and your toes on the floor, then slowly grip each dumbbell, keep your vision down and make sure that your body is straight at all times. When you have got your balance correct lower your body until you are a couple of inches from the floor, hold for a few seconds and push yourself back up to the starting position.

Stability Ball Push Ups

Put your hands on the floor in front of you shoulder width apart and your feet on the stability ball, keep your vision down and make sure that your body is straight at all times. Lower your body until you are a couple of inches from the floor, hold for a few seconds and push yourself back up to the starting position.

Medicine Ball Push Ups

Put your hands on the floor in front of you either side of the medicine ball and your toes on the floor, then slowly put your hands on the medicine ball until you have a good grip of the ball, keep your vision down and make sure that your body is straight at all times. When you have got your balance correct lower your body until you are a couple of inches from the floor, hold for a few seconds and push yourself back up to the starting position.

Inch Worm Push Ups

Stand up and reach down as though you are touching your toes and put your hands on the floor in front of your feet, walk your hands out in front of you and lower yourself into the push up position, keep your vision down and make sure that your body is straight at all times and lower your body until you are a couple of inches from the floor, hold for a few seconds and push yourself back up to the starting position and walk your hands back to your feet and stand back up straight.

Push Up With Side Plank

Put your hands on the floor in front of you shoulder width apart and your toes on the floor, keep your vision down and make sure that your body is straight at all times. Lower your body until you are a couple of inches from the floor, as you push yourself back up rotate to the right, taking the right arm straight up towards the ceiling and rotate your feet to the face right, hold for a few seconds and rotate back to the push up position. Lower you body again, as you push yourself back up rotate to the left, taking the left arm straight up towards the ceiling and rotate your feet to the face left, hold for a few seconds and rotate back to the push up position.

Spiderman Push Ups

Put your hands on the floor in front of you shoulder width apart and your toes on the floor, keep your vision down and make sure that your body is straight at all times. Lower your body until you are a couple of inches from the floor and bring your right knee towards your right elbow and back, push yourself back up to the starting position, lower your body again and this time bring your left knee towards your left elbow and back, then push yourself back up to the starting position.

Burpee’s

The burpee exercise is performed in a four step process. You starting a standing position, then quickly drop into a squat position with your hands in front of your feet, then quickly jump your feet backwards so that you are in a push up position, then quick jump forwards back to the squat position, then stand up again. That is ONE rep.

Mountain Climbers

Start in the push up position with hands shoulder width apart. Then bring your right knee up towards your abs and back, then change to your left leg as though you are running. Start off slowly until you get used to the exercise, practice and really drive those knees up while holding in your abs as you perform the exercise.

Cross-body Mountain Climbers

Start in the push up position with hands shoulder width apart. Then bring your right knee up and across the opposite side of your abs and back, then change to your left leg as though you are running. Start off slowly until you get used to the exercise, practice and really drive those knees up while holding in your abs as you perform the exercise.

Stability Ball Jack Knife

Put your hands on a flat bench and your feet on the stability ball, keep your vision down and make sure that your back is straight at all times. Bring knees in towards your abs and back to the starting position.

Bodyweight Dips

Sit on the end of a flat bench and put the palms of your hands on the end of the bench and your fingers against the side of the bench. Lift your hips off the bench and bend at your elbows lowering your body downwards, hold a few seconds and then press back up to straighten the arms.

If you really want to lose fat and gain lean, sculpted muscles at the same time you need to start committing yourself to these exercises. Not only will you dramatically change your body you will look great and feel great.

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If you’ve been doing well great another great video workout to challenge you even more…

In this video Fitness Expert Craig Ballantyne shows you how to lose fat and gain muscle in the bodyweight 350 challenge.

You’ll do 12 more bodyweight exercises back-to-back with as little rest as possible until you have finished the workout.

Here’s the video you need to watch…

Enjoy :)
Nigel

This is the Bodyweight 350 Challenge which means you’ll do 350 repetitions in back-to-back-to-back fashion with as little rest as possible.

To start out you’ll begin with Prisoner Squats for 45 reps. So, place your hands behind your head and keep your elbows back. Next, push your hips back and squat down and then back up.

Next is 40 Push-ups. Break these up into blocks if you need to, but make sure you get through them all before going on to the next exercise.

Immediately following the push-ups will be 20 Jumps. Be sure to jump right back up as soon as you land.

From there you’ll go into 20 stability ball Leg Curls. So, with your heels on the ball and your hips bridged up in the air, curl the ball in and then back out. Be sure to keep your body in a straight line and your hips bridged up at all times.

After the leg curls, go immediately into 20 stability ball Jackknives. Place your elbows on a bench and your feet on a ball. Next, brace your abs and bring your knees into your chest and then back out. Make sure your body is in a straight line at all times.

Once you’ve completed all the jackknives, you’ll then do 40 Step-ups (20 per side). So, with one foot up on the bench, use your lead leg to drive up and then slowly lower back down. Be sure to keep your lead foot up on the bench at all times. Do all reps for one side and then switch sides.

Okay, you’ve now completed 185 reps and you’re more than half way there. Next up is 10 Pull-ups. With an overhand grip and slightly wider than shoulder-width apart, start from a dead hang position and pull your chest up to the bar and then slowly lower back down. (If you can’t do pull-ups, then you can do bodyweight rows instead)

Next up is 40 Lunges, 20 per side, alternating sides followed by 40 Close-Grip Push-ups.

After your push-ups, you’ll do 20 bodyweight Rows using an overhand grip that is slightly wider than shoulder-width apart. Next, row your chest up to the bar, squeezing your shoulder blades together at the top position.

Once you’ve finished the rows go right into 40 bodyweight squats and then finish off with 15 Chin-ups. For the chin-ups, grab the bar with an underhand grip and from a dead hang position, pull your chest up to the bar and slowly lower down.

If you can finish this workout in 30 minutes then you’re ready to move on to the Bodyweight 500.

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